Lemon and Herb Tilapia
2 serving of lemon and herb tilapia contains 482 Calories. The macronutrient breakdown is 7% carbs, 55% fat, and 37% protein. This is a good source of protein (84% of your Daily Value), potassium (18% of your Daily Value), and vitamin b12 (149% of your Daily Value).
- Makes
- 2 servings
- Prep Time
- 5 minutes
- Cook Time
- 10 minutes
Ingredients
Directions
- Preheat the broiler.
- In a bowl, mix olive oil, lemon juice, peppercorn, oregano, basil, and salt.
- Coat both sides of the tilapia fillet with the mixture.
- Broil the tilapia in the oven, 4 inches from the broiler, for 4-6 minutes or until the fish flakes easily. If the fish is over 1 inch thick, turn once halfway through broiling.
- Serve with lemon wedges and enjoy!
Nutrition Facts
For 2 serving of lemon and herb tilapia (328g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 482 | |
| Fats | 31g | 40% |
| Saturated fats | 5g | 26% |
| Trans fats | 0g | |
| Cholesterol | 113mg | 38% |
| Sodium | 278mg | 12% |
| Carbs | 10g | 3% |
| Net carbs | 5g | |
| Fiber | 4g | 15% |
| Sugar | 0.5g | |
| Protein | 47g | |
| Calcium | 120mg | 12% |
| Iron | 4mg | 56% |
| Potassium | 866mg | 18% |
| Vitamin D | 7μg | 47% |
| Vitamins and Minerals | ||
| Alpha carotene | 2μg | |
| Beta carotene | 13μg | |
| Caffeine | 0mg | |
| Choline | 99mg | 18% |
| Copper | 0.4mg | 40% |
| Fluoride | 1μg | |
| Folate (B9) | 65μg | 16% |
| Lycopene | 8μg | |
| Magnesium | 89mg | 21% |
| Manganese | 0.5mg | 20% |
| Niacin | 9mg | 57% |
| Pantothenic acid | 1mg | 26% |
| Phosphorus | 405mg | 58% |
| Retinol | 0μg | |
| Riboflavin (B2) | 0.2mg | 15% |
| Selenium | 95μg | 173% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 11% |
| Vitamin A IU | 40IU | |
| Vitamin A | 3μg | 0.3% |
| Vitamin B12 | 4μg | 149% |
| Vitamin B6 | 0.5mg | 35% |
| Vitamin C | 48mg | 53% |
| Vitamin D IU | 281IU | |
| Vitamin D2 | 0μg | |
| Vitamin D3 | 7μg | |
| Vitamin E | 5mg | 34% |
| Vitamin K | 62μg | 51% |
| Zinc | 1mg | 9% |
| Sugars | ||
| Sugar | 0.5g | |
| Sucrose | 0.1g | |
| Glucose | 0.2g | |
| Fructose | 0.2g | |
| Lactose | 0g | |
| Maltose | 0g | |
| Galactose | 0g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 5g | 26% |
| Monounsaturated fats | 21g | |
| Polyunsaturated fats | 4g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0.4g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0.1g | |
| Docosahexaenoic Acid (DHA) | 0.2g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0.1g | |
| Amino Acids | ||
| Alanine | 3g | |
| Arginine | 3g | |
| Aspartic acid | 5g | |
| Cystine | 0.5g | |
| Glutamic acid | 7g | |
| Glycine | 2g | |
| Histidine | 1g | |
| Hydroxyproline | 0g | |
| Isoleucine | 2g | |
| Leucine | 4g | |
| Lysine | 4g | |
| Methionine | 1g | |
| Phenylalanine | 2g | |
| Proline | 2g | |
| Serine | 2g | |
| Threonine | 2g | |
| Tryptophan | 0.5g | |
| Tyrosine | 2g | |
| Valine | 2g | |
